Thursday 100617

Hang clean 3 – 3 – 3 – 3 – 3 reps

Split jerk 5×1 rep @ 100% of hang clean load

Snatch grip deadlift 3×5 reps @ 80% snatch 1RM

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"Ginger" and "Juaquine M…" after Ginger's "requested" WOD

From Dave Tate: owner of EliteFTS

You Ever Wonder?
You ever wonder what you should look like at the bottom of a back squat?

Well you should, but in case you haven’t I have and this is what I came up with.

At the bottom of the squat…

  • Your knees should be pushed out.
  • Your back should be arched.
  • Your chest should be up.
  • Your head should be back into the bar.
  • Your upper back should be pulled together.
  • Your elbows should be under or slightly behind the bar.
  • You should be pushing out on the sides of your shoes.
  • Your torso (belly and chest) should be full of air.
  • You should be pushing out against your belt.
  • You should have a tight grip on the bar.
  • Your knees should be in line with your ankles (or slightly in front)


  1. Jack :

    Juaquine Salizar. Bet that!

  2. Joylyn :

    YAY, good to see Ginger back, I missed her!
    Looks like a good chance to work on some weaknesses for me today.

  3. Courtney :

    Anyone interested in going to the July 4th Outlaws game at Mile High? The most expensive ticket is $44 for the best seats and the cheapest seats are $15. The game is at 7pm followed by an awesome fireworks show. Just throwing the line out, seeing if anyone bites.

  4. COURT…if you are there I am there!!

  5. Courtney :

    OOOOOHHHHHH, I almost forgot, the Warrior Dash opened a 2nd day so if anyone wasn’t able to go on Saturday but will be abale to on Sunday I’m in.
    LEV- Let’s do this!!!

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